YOGA 200HR

yoga

Means union

bhakti, karma, jhana, raja

The 4 Paths of Yoga

Kula

Family; tribe; shelter; root; home

Gurukula

Community/Family with your teacher

A tradition in which young students live in the house of their teacher for many years to learn music, a craft, or ritual.

Chakana

Incan symbol - 4 directions, 3 worlds, 1 cusco

Bhakti Yoga

Type of yoga - devotion; surrender to the divine; rituals, symbols, kirtan; gratitude, mindfulness

Singing, chants, rituals, ceremony

Living life in an intentional, devotional way

Karma Yoga

Type of yoga - actions, rituals, skills

Fulfilling one's dharma without attachment to the outcomes

volunteering, devoting self to life purpose

Raising vibration to spread your peace, love, and energy with the world

THE RIGHT ACTION

Doing something bc it is the right thing to do

Jhana Yoga

Type of yoga - Knowledge, insight

Self-study and the study of ancient texts - Sutras, Bhagavad Gita, Upanishads

Reach enlightenment by studying intellectual yoga

Learn from gurus/masters

Raja Yoga

Type of yoga - concentration, meditation

The royal path

The 8 paths

First appearance of Asana

Meditation -> enlightenment

Asana

physical and mental alignment

Pranayama

Channels life force energy; breath

Inhale

Rise/expand/extend on the...

Exhale

Lengthen/twist/dive forward/contact on the....

breath, foundation, uplift, center, engagement, expand, intention

the 7 moving principles

Breathe

First moving principle

Use it to guide into poses, inhale upwards and exhale downwards

Foundation (Support)

Second moving principle

Stability, start from the ground up

PACHAMAMA

Pachamama

Mother Earth

Uplift

third moving principle

Bring awareness upwards through the body

Center (align)

fourth moving principle

Protect the spine, maintain firm core, stack the bones, alignment cues

Engagement

fifth moving principle

turn the muscles on, expand, awareness

Expand/Radiate

sixth moving principle

allow heart to open to the essence of a pose

radiate energy out

inner essence/ inner light shines out

intention

last moving principle

check-in, connect back with intention

soften and smile

The Vedas

Ancient Sanskrit writings that are the earliest sacred texts of Hinduism.

Means "essential knowledge"

Passed down orally and written in 500BCE

Contains four books

Contains first sight of the word YUJ

Yuj

small piece of wood that connects ox to the till; origin of word yoga

Upanishads

A major book in Hinduism that is often in the form of dialogues that explored the Vedas and the religious issues that they raised.

Continution of the Vedas

Contains mantras

Means connection, sit down and learn

Important concepts: Atman, Brahman, Non-duolistic philosophy

Individual vs. Collective

Non-duolistic

We are ONE

Individual vs. collective

Bhagavad Gita

The most important work of Indian sacred literature, a dialogue between the great warrior Arjuna and the god Krishna on duty and the fate of the spirit.

Means the "song of god"

Classical

First sight of the word YOGA & ASANA and the paths of yoga

ACTION

Siddharta Gautama (Buddha)

500CE

Birth of ______

Upper class, isolated as a child

Meditated under Bondi tree for 40+ days and reached enlightenment

Tantra Yoga

Type of yoga

Tool by which to expand

Embraces emotions, experiences, dives into life

Balance between opposites

Considered black magic/sorcery at the time

everything we touch is divine

Balance, everything in the world, divine, worthy of worship

Hatha Yoga Pradipika

1400 AD text that details asana, pranayama, mudra, and bandha

Author = Swami Swatmarama

Details 8 fold path

Some every extreme seated asanas

NOT the same as modern Hatha Yoga

Krishnamacharya

Grandfather of modern/hatha Yoga

1888-1989

Indian doctor to elite upper class

Dived into the health benefits and cleansing properties of yoga

Had 4 main students

Indra Devi

1st woman to appear in yoga

Brought yoga to the Western world through her travels

Desikachar, Iyengar, Pattabi Jois, Indra Devi

Name the direct students of Krishnamacharya

Desikachar

Son of Krishnamacharya

Foudned yoga therapy / Vini Yoga

BKS Iyengar

founder of iyengar yoga

Slower, structured poses in perfect alignment for extended periods of time

Yin yoga, restorative yoga

Pattabhi Jois

student of Krishnamacharya, developed Ashtanga yoga

set of poses; you must master each before moving on

Movement connection to breath, very energetic

Power, vinyasa

Kundalini

means "curl of the lock of hair of the beloved"

chakras, yantra = visualization of chakra shape/colour

Chanting mantras

Asanas for specific chakras

Hollistic

concerning the whole rather than the parts

Judegement, cynicism, fear

3 main things that block creativity

Lower world

World of the serpent - EXPLORE

shadows, fears, doubts, insecurities, unravel, reveal, peel away

Middle World

World of the Puma - EMPOWER

pounce, devour LIFE

Compassion, love, see through the shadows, shine light upon the darkness

Upper World

World of the Condor - EXPAND

Rise about, life oneself, see things from a new perspective

Cusco

Eye of god, passageway, portal to travel the worlds

shaman

an ancient doctor, healer, or priest, they were called upon for religious ceremonies

In indigenous traditions, a "medicine person," a man or woman who has undergone spiritual ordeals and can communicate with the spirit world to help the people.

"One who knows" myraid of interpretations

Animism

Belief that objects, such as plants and stones, or natural events, like thunderstorms and earthquakes, have a discrete spirit and conscious life.

Bhutas

elemental spiritual beings we must recruit to protect ourselves

fire, earth, water, air, ether

5 elements

flexion

Decreases the angle of a joint

Extension

increases the angle of a joint

dorsal flexion

move foot so that toes are pointed upward

plantar flexion

bending of the sole of the foot by curling the toes toward the ground

internal rotation

Rotation of a joint toward the middle of the body.

external rotation

Rotation of a joint away from the middle of the body.

abduction

Movement away from the midline of the body

Adduction

Movement toward the midline of the body

Protraction

Moving a part forward

Retraction

moving a part backward

Pronation

movement that turns the palm/foot down

Supnation

turning the palm/foot upward

Medial

Toward/closer to the midline of the body

Lateral

away from the midline

Sagittal plane

vertical division of the body into right and left portions

frontal plane

Divides the body into front and back portions.

transverse plane

horizontal division of the body into upper and lower portions

anatomical position

To stand erect with arms at the sides and palms of the hands turned forward

Thoracic cavity

cavity housing lungs and heart

upper chest, holds cardiovascular system

Abdominal cavity

Contains stomach, intestines, spleen, and liver, and other organs

Diaphragm

Large, flat muscle at the bottom of the chest cavity that helps with breathing

MOST important muscle

Connects from sternum upwards, inside ribs to navel

Contracts

On the inhale, the diaphragm ____

relaxes

On the exhale, the diaphragm ____

Bronchial tree

branched airways that lead from the trachea to the microscopic air sacs called alveoli

Om

cosmic vibration of the universe, universal mantra

Quantum Physics

Branch of science that deals with discrete, indivisible units of energy called quanta as described by the Quantum Theory

Everything has an underlying vibration, on the smallest level all energy is interchangable

108

Common number for mantras

Divine number

in nature, body chakras

Bandha

to bind or lock

energy moves through us, these help us to manage the energy and protect the spine

Mulabandha

Root Lock

Engage pelvic floor

Stops energy from flowing out, redirects it up

Alleviates painful menstruation

Tones and strengthens pelvic floor muscles

Uddiyana Bandha

Navel Lock

Abdominal contraction, diamond belly contraction

Connects mala and jalandhara

Brings the egg up into the elevator

Strengthens abs, improves digestion, purify

Jalandhara Bandha

Throat Lock - aligns cervical and thoracic vertebrae to move prana into the cranial region

stops energy from going out the head, keeps in within the body

contracting the throat to make oceanic breath, similar to fogging mirror

chin comes forward, then slightly back

Pada Bandha

Foot lock

All four corners of the foot rooting down with a rebound of energy rising upward through the center of the arch

Hasta Bandha

Hand lock

All four corners of the palm and all fingers pressing down with a rebound energy upward through the center of the palm.

Brahama

The creator

Breathes life, made the first Om

Partnered to Saraswati

Trimurti

"Three forms" of the divine; the three gods Brahma, Vishnu, and Shiva.

Vishnu

A Hindu god considered the preserver of the world

The sustainer

Manifestations, preserves

Partnered with Lakshmi

Incarnated through Krishna and Rama

Lakshmi

Hindu goddess of fortune and prosperity; self-love; abundance; partnered with Vishnu

Krishna

Avatar of Vishnu

Unconditional love, considered one of the most important gods

plays a flute

Ganesha

Hindu god of the removal of obstacles; represented as an elephant

Son of Shiva

Shiva

A Hindu god considered the destroyer of the world.

Transformation

Old energy must be destroyed to make way for the new

Does a dance to end the world

married to Parvati

Parvati

One of Shiva's wives. She represents erotic and sensual love, the love of courtship and wooing. She is the mother of Ganesha

Motherly Love

Prana

Life force energy

NOT the breath but the force behind it

Present at every breath whether we know it or not

Ayama

to radiate, to expand

to stretch or extend

Pranayama

The expansion of life force energy

Conscious breathing

Foundation of all pranayama

Stumba

Natural pause at the top and bottom of a breath

Hangtime

Durga Pranayama (Full yogic breath)

Pranayama: starts with abdominal breathing, then to the ribs, then chest

Deep state of relaxation, great to start and end a class

Ocean breath (Ujjayi pranayama)

Pranayama: Hand to mouth - hear the exhale and inhale

Continue with mouth closed

Naturally elongates the breath, calms the mind

Kapalabhati Kriya

Skull Shining Breath

Hands to lower abdomen, strong forced exhales natural inhales

PURIFIES

Alternate nostril breathing

Cleansing and purifying pranayama

Breathing through each nostril

Balances solar and lunar energies

Breath of Joy

Pranayama that circulates prana, positivity,

3 parts inhale 1 part exhale

Re-energizes

Brahmari Pranayama (Humming Bee)

Pranayama in which you make a humming sound on the exhale

Blocks all sensory perception, calms the mind

Surya Bhedana or Solar piercing breath

Similar to alternate nostril

ONLY breathe into the right nostril, exhale out the left

BUILDS HEAT